Avocados are maligned for being high in calories and high in fat. While you get about 322 calories and 29 g of mostly monounsaturated, hearty-healthy fat per fruit, you also get a high concentration of many nutrients. One of these is vitamin K, which supports your body's blood clotting function. Avocados come in several varieties, but all types offer similar nutrition. To boost your overall nutrition, add rich, creamy avocados to the fresh produce you regularly enjoy.
Vitamin K in Avocados
Vitamin K is important to blood clotting and bone metabolism. The Institute of Medicine recommends most adult women consume 90 micrograms of vitamin K daily, and men, 120 micrograms -- about the amount in 3 cups of raw blueberries. An average avocado provides about 42 micrograms of vitamin K per fruit. Although deficiencies in vitamin K are rare, it can occur if you have been treated for a long time with antibiotics.
Other Nutrients
The avocado offers multiple other nutrients in addition to vitamin K. Each fruit provides about 13.5 g of fiber, 163 micrograms of folate and 975 mg of potassium. Although avocados are high in fat, its mostly monounsaturated fat ... the type that lowers "bad" cholesterol and promotes a healthy heart.
How to Eat Avocados
While avocados are sometimes eaten out-of-hand with a sprinkling of salt, they're mostly eaten with other foods. To make "guacamole" dip for your tortilla chips, mash avocado with a fork, mix in a little lemon or lime juice and minced garlic, and add some chopped tomato. Use this guacamole to top sandwiches, tacos and burgers. Add cubed avocados to omelets or salads. Toss diced avocado with diced mango, cucumber, red bell pepper and lime juice to make a salsa for the top of fish or chicken breast.
Considerations
If you are on blood thinning medications, watch your vitamin K intake -- too much vitamin K can change the way your medication works. Because they are so high in calories, moderate your intake of other high-calorie foods on the days you enjoy avocados. In addition to avocados, get your vitamin K from vegetables such as spinach, broccoli and cabbage, and from olive oil. Vitamin K is available as a supplement, but it's better absorbed from food than from supplements. If you are considering vitamin K supplements, consult your doctor beforehand to find out if they are safe for you.
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